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  6. Tofu vs. Mustard

Tofu vs. Mustard — In-Depth Nutrition Comparison

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Summary of differences between tofu and mustard

  • Tofu has more iron, calcium, copper, and manganese; however, mustard is higher in selenium, fiber, and vitamin B1.
  • Mustard covers your daily need for sodium, 48% more than tofu.
  • Tofu has 6 times more calcium than mustard. While tofu has 350mg of calcium, mustard has only 63mg.
  • Tofu has less sodium.
  • The glycemic index of mustard is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Mustard, prepared, yellow.

Infographic

Tofu vs Mustard infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CalciumCalcium +455.6%
Contains more IronIron +232.9%
Contains more CopperCopper +160.8%
Contains more ZincZinc +25%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +43.4%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +25.6%
Contains more PhosphorusPhosphorus +11.3%
Contains more SeleniumSelenium +276.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +114.3%
Contains more CholineCholine +28.6%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +3500%
Contains more Vitamin B1Vitamin B1 +118.5%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B3Vitamin B3 +189.7%
Contains more Vitamin B5Vitamin B5 +273.5%
Contains more Vitamin B6Vitamin B6 +48.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Mustard DV% diff.
Sodium 7mg 1104mg 48%
Iron 5.36mg 1.61mg 47%
Selenium 8.9µg 33.5µg 45%
Calcium 350mg 63mg 29%
Fiber 0.3g 4g 15%
Polyunsaturated fat 2.699g 0.774g 13%
Copper 0.193mg 0.074mg 13%
Protein 8.08g 3.74g 9%
Manganese 0.605mg 0.422mg 8%
Vitamin B1 0.081mg 0.177mg 8%
Magnesium 30mg 48mg 4%
Vitamin B5 0.068mg 0.254mg 4%
Monounsaturated fat 1.056g 2.182g 3%
Folate 15µg 7µg 2%
Vitamin B6 0.047mg 0.07mg 2%
Phosphorus 97mg 108mg 2%
Saturated fat 0.691g 0.214g 2%
Vitamin E 0.01mg 0.36mg 2%
Fats 4.78g 3.34g 2%
Vitamin B3 0.195mg 0.565mg 2%
Choline 28.8mg 22.4mg 1%
Vitamin K 2.4µg 1.4µg 1%
Calories 76kcal 60kcal 1%
Vitamin B2 0.052mg 0.07mg 1%
Vitamin A 5µg 1%
Zinc 0.8mg 0.64mg 1%
Potassium 121mg 152mg 1%
Carbs 1.87g 5.83g 1%
Vitamin C 0.1mg 0.3mg 0%
Net carbs 1.57g 1.83g N/A
Sugar 0.62g 0.92g N/A
Starch 0.64g 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.12mg 0.009mg 0%
Threonine 0.402mg 0.167mg 0%
Isoleucine 0.435mg 0.146mg 0%
Leucine 0.713mg 0.292mg 0%
Lysine 0.452mg 0.264mg 0%
Methionine 0.108mg 0.076mg 0%
Phenylalanine 0.428mg 0.161mg 0%
Valine 0.446mg 0.189mg 0%
Histidine 0.221mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +116%
Contains more FatsFats +43.1%
Contains more CarbsCarbs +211.8%
Contains more OtherOther +368.1%
~equal in Water ~83.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Poly. FatPolyunsaturated fat +248.7%
Contains less Sat. FatSaturated fat -69%
Contains more Mono. FatMonounsaturated fat +106.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.